June 17th, 2018

Activation/ROM work
Single Arm Upright Row x 10/side x2
Side Lying DB External Rotations x 10/side x 2
Bottom of Pistol Hold off Box x 20/30 seconds/side x 2

Gymnastics
B. EMOM x 16:
1 — HS Walk x 30-50 feet
2 — 3 Circular Scap Pull-ups into 3-5 Butterfly Kips into 3-5 Butterfly Pull-ups (tight body throughout)
3 — Alternating Limb V-Ups x 12-16 reps (use both hands)
4 — Weighted Sorenson Hold x 15-20 seconds

Barbell
A1. Front Rack Barbell Step Up x 5 reps each leg x 3 sets — add 5% from last week
A2. Dual KB Bent Over Row x 8-10 reps @31X1 x 3 sets
A3. Seated Dumbbell Press x 10-12 reps @21X1 x 3 sets

Conditioning
Every 5 minutes x 4 sets:
200 Meter Run
15 Deadlifts @225/155
10 Box Jump Overs @30/24″
200 Meter Run

Goal is same pace for all sets.

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June 16th, 2018

Activation Work
Single Arm Bottom’s Up Overhead KB Carry x 100ft/side x 2
Prone I.Y.T’s x 5/side x 2
Powell raise x 10/side x 2

A. Power Clean + Push Jerk; 60%x1+1; 70%x1+1; 75%x1+1; 80%x1+1×3; 85%x1+1×3
+
EMOM x 12:
Odds: 3 Push Presses — build each set
Even: 50 Double Unders
+
100 Meter Ski Sprint
Rest 3 minutes
x 6 rounds
**use your rest times to accumulate 3 minutes in a side plank on each side

June 15th, 2018

**For the next 3 weeks, we will be including the Granite Games Qualifier Workouts into our Friday training. I’m laying it out so that the performance on these workouts in optimized, and additional work can be completed afterward. Today, you can either do both of the workouts (1a/1b and 2), or just 1a/1b, and complete workout 2 on Sunday. The choice is yours.

Warmup
10 Banded Face Pulls
10 Scap Push-ups
10 Scap Pull-ups
x 2 rounds
+
Dual KB Jefferson Curl x 3-4 reps x 3 sets @5351

A. Build quickly to a tough triple Overhead Squat
B. Build to a Snatch at 80-85% of your max

Then…

30 Second Assault Bike @80%
30 Second Assault BIke @50%
20 Second Assault Bike @90%
40 Second Assault Bike @50%
x 3-4 round

Then…

10 Cal Row
5 Burpees Over the Erg
x 3 rounds @game pace

Rest 5 minutes, then…

“Granite Games Online Qualifier Workout 1a/1b”
14 MIN TIME CAP
15 Burpees Over Concept 2 Erg
40/30 Calorie Row
15 Burpees Over Concept 2 Erg
40/30 Calorie Row
15 Burpees Over Concept 2 Erg

In the remaining time…

Establish a 1-RM Snatch

Rest 60 minutes, then..

“Granite Games Online Qualifier Workout 2”
12MIN TIME CAP
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (20lb–10ft/14lb-9ft)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Toes to Bar

Additional Work (if you are only doing 1a/1b)
A. Back Squat; 1 rep w/2-second pause + 2 more fast reps; 60%; 70%; 75%; 80%x3 sets
B. 3 Kip Swings + 2-3 Kipping Ring Muscle Ups + 3-5 Kipping Ring Dips x 4-5 sets
C1. Weighted Hollow Hold x 30 seconds x 2
C2. Weighted Arch Hold x 30 seconds x 2

June 12th, 2018

Barbell
A. Hang Power Snatch; 60%x5; 70%x5; 80%x3x2; 85%x2x2
B. Deadlift; 60%x5; 65%x5; 70%x5x4
C. Incline Bench Press x 6×4
D. OH Yoke Walk x 50ft x 3

Conditioning
Run 400 Meters @3k pace
Rest 60 seconds
x 8 rounds

Assistance Work
Rear Delt Flies x 20 x 2
Hammer Curls x 20 x 2
KB Windmills x 7/side x 2

June 12th, 2018

Optional AM Session
3 minute AB @80%
2 minute rest walk
x 4 rounds
+
90 second AB @85%
60 second rest walk
x 4 rounds

**consistency is #1 priority here

Main Session
Gymnastics
**warmup with
Dual KB Jefferson Curl x3-4 reps x 3 sets @5351 tempo
+
Side lying DB External Rotations. x 10/side x 2
DB high pull x 10/side x 2
Powell raise x 10/side x 2
Side lying banded clam shells x 20/side

A.OTM x 8 minutes (4 sets of each):
Odds: Strict Ring Muscle Ups x 2-4 reps
OR Strict Ring Dips @2121 tempo x 4.2.2
Evens: Pistols off Box x 3-4 reps each side (sit in the bottom for a second on each one)
B. OTM x 6 (3 sets of each):
Odds: 10 V-Ups + 15 Second Hollow Hold + 10 Tuck Ups + 15 Second Tuck Hold
Evens: Weighted PVC Pass Throughs x 5-7 reps

Barbell
A. Clean & Jerk; 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1×3 **can go up on last sets if feeling good, but don’t take it to a max
B. Clean Pull; 100%x3x2; 105%x2x2 (% based off Clean)
C. Front Squat; 70%x2, 75%x2, 80%x2, 85%x2x3

Conditioning
3 Rounds for time of:
21/18 Calorie Row
15 Clapping Push-ups
3 Rope Climbs

June 10th, 2018

Activation/ROM work
Single Arm Upright Row x 10/side x2
Side Lying DB External Rotations x 10/side x 2
Bottom of Pistol Hold off Box x 20/30 seconds/side x 2

Gymnastics
A. HS Walk; accumulate 100ft (advanced, 200ft)
B. EMOM x 12
1 — Strict Defecit HSPU x 1-2 + Kipping Defecit HSPU x 2-4
2 — Circular Scap Pull-ups x 4-5 each direction (slow and controlled here)
3 — Weighted Sorenson Hold x 15-20 seconds

Barbell
A1. Front Rack Barbell Step Up x 6 reps each leg x 3 sets
A2. Dual KB Bent Over Row x 8-10 reps @31X1 x 3 sets
A3. Seated Dumbbell Press x 10-12 reps @21X1 x 3 sets

Conditioning
Five sets, each for time, of:
300 Meter Row
15 Kipping HSPUs
9 Deadlifts @275/185
12 Box Jumps (step down)
6 Burpee Chest-to-Bar Pull-ups

Rest 4 minutes between sets, and complete each set in a different order. Scale the kipping HSPUs as needed to be completed in no more than 3 quick sets throughout.

June 9th, 2018

*The gym will be closed today for our In-House Competition — those following remotely, workout is below

A. Power Clean + Push Jerk; 75%x1+1 x 3; 80%x1+1×2
+
90 Seconds For Max Reps of Burpee Box Jump Overs (24/20″) — Open Standard
Rest 4:30
90 Seconds For Max Meters Rowing
**give 100% effort on both of these

Rest as needed, then…

Every 3 minutes, for 15 minutes:
Run 300 Meters
50 Double Unders